CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 sets): A1: DB Alt Lunges, 12-14, 20X1 A2: Push Ups, 8-10, 20X0B: Metcon (AMRAP - Rounds and Reps)AMRAP 11 20 DB Snatch, 50/35 15/12 Cal Erg...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Power Clean + 3 Front Squats - Build load after each set - finish with a "heavy" set of 3B: Metcon (Time)For time: Complete rounds of reps: 1-10 KB Goblet Squats, 24kg/16kg Burpees Over the KB (facing)...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes: Push Press: Set 1: 6 reps Set 2: 5 reps Set 3: 4 reps Set 4: 3 reps Set 5: 5 reps- From the rack - Build load with each successful set - Set 5 should be heavier than Set 2. - record...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 16 (4 sets) M1: Standing Strict BB Press, 6-8, 30X1 M2: Barbell Bent Over Row, 10-12, 3011 M3: Back Rack Alt Lunge, 12-14, 20X0 M4: restB: Metcon (AMRAP - Rounds and Reps)AMRAP 12 5 Strict Chin Ups 10 DB Push Press,...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Every 2 minutes for 12 minutes (5 sets): 10 TnG Power Cleans @60% 8 TnG Power Cleans @65% 6 TnG Power Cleans @70% 4 TnG Power Cleans @75% rest 2 minutes 2 TnG Power Cleans @80-85%-...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 (5 sets) M1: Deadlift, 6-8, 30X0 M2: Skipping Practice: 40 secondsB: Metcon (Time)For time: 30-25-20-15 Russian KB Swings, 24/16kg Cal Erg...

CrossFit Metric - Olympic LiftingView Public WhiteboardA: Metcon (Weight)Snatch Complex: Snatch High Pull + Muscle Snatch + OH Squat 15 minutes to build to 65% of max snatchB: Metcon (Weight)Low Hang Snatch -15 minutes to build to a 85% of max snatchC: Metcon (Weight)Snatch Grip DL 3 sets of...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes: Back Squat, 8, 8, 6, 6, 5 Tempo, 30X0B: Metcon (Time)Against a running clock: 3 rounds: 20 DB Snatch, 35/25 10 Burpee Box Jump, 24/20 At 6 minutes: 400 m Run 20 Strict Chin Ups/Ring Rows At 10 minutes: 3 rounds: 30 Alt DB Goblet...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Every 2 minutes for 12 minutes (5 sets): 10 TnG Power Snatch @60% 8 TnG Power Snatch @65% 6 TnG Power Snatch @70% 4 TnG Power Snatch @75% rest 2 minutes 2 TnG Power Snatch @80%-...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Bunny Hop Sled Push: https://youtu.be/9vhvX-Zg8jc Station 2: Rowing Sled Drag Station 3: Partner Wheel Barrow Walk Station 4: Alternating Single Leg V-Ups, 15-20 Station 5: Super RX Box Jumps (soft plyo), 8-10 Station 6: D-Ball...